T Nation

76 Year Old Olympic Lifter

Mon 5-7-2021

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70 ) 2. (90) 10. (100) 5. (95) 8.
Rader pulls. 9. 6. 15. 15. 15.
Clean and Jerk presses. (30 k) 5. (42.5) [3+F.] (35) 5.
Split C+J. stick 2. (25 k) 1.1.1.

Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the “up”.
Side Press (9 k) 9. 9.
calf machine, leverage type. (85 k) 13. 12.

Thurs 8-7-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (45) 3. (47.5) 2. 2. (45) 3. 3.

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (27.5) 1. (30) 1. 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (9 k’s) 11. 11.
Ab Crunch machine. (45 k) 20. (54) 20.

2 Likes

Mon 12-7-2021.

80 NOW

Stick warmups.

Olympic Deadlift (65 k) 4. (112 k) 20.
Rader Pulls 12. 60.

Jerk Behind Neck. (30 k) 3. (37.5) 3. (35) 3.
Split C+J. stick - 2. (25 k) 1. 1. 1 (27.5) 1. (30) 1. 1. (32.5) 1. 1. 1.

Flex exercises, dead stop top and bottom. CAT on the “up”.

Calf raise Leverage machine (85 k) 13. 13.
Incline curls (8 k’s) 12. 12.

Thurs 15-7-2021

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3.3.3.2.2.
Hise Shrug. (85 k) 20. (97.5) 20. (107.5) 20.

Split snatch. stick - 2. (20 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

close grip palms up lat machine (41.7 k) 14. 14.
Ab Crunch machine. (54 k) 20. 20.

2 Likes

Mon 19-7-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 10. (100) 6. (95) 8.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (32.5) 1. 1. 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (9k) 10. 9.
Leverage Calf machine (85 k) 14. 13.

LOCKDOWN. A returning traveller from overseas entered our state carrying the Delta highly infectious covid. The next day he infected 4 people at multiple sites. They infected others. The government here believes in going hard and going fast to stop rampant spread. We entered a 7 day lockdown on Tues - schools, restaurants, GYMS, and most other things closed. The second day of lockdown there were 12 confirmed cases. The next day 15, with 12 districts having exposure sites.
Many people, thousands, going for testing. 12 hour wait sitting in your car. Ugh!
Contact tracers in overdrive. There may be many undetected cases.
So - Thurs at home workout.
16.6 lb dumbell, 2 x 10 lb dumbells, light bar. All done slowly, continuous tension up and down.
one arm curl 2 x 10.
triceps curl 2 x 10.
ab crunch 2 x 20.
SLHR 2 x 10.
lateral raise 2 x 10.
As an experiment did olympic lift “tabatas”, 20 second intervals - but with long rests between. OL’s are precision movements, where you don’t want to be gasping going in. Felt ok.

2 Likes

The lockdown has been really effective, stopping the spread in its tracks. The people in this state have been disciplined and compliant — unlike masses of idiots elsewhere in this country and overseas gathering without social distancing or facemasks, attacking the police so they can have their freedums - to infect and kill their fellow citizens.
The 7 day lockdown ends at midnight 27/7. So i will see how i am faring on thurs. Hopefully not lost too much.
Mon 26/7 did many, many 20 second bursts of the O.L.s thru the day.

really minimalistic training with small increases in load continues to work well. Fascinating to see where i might get.

Out of lockdown after 10 days, not much damage except my clean and press max attempt, which stalled at chin height. Ah well, 4 weeks to rebuild for the next attempt.

Thurs 29-7-2021.

80 NOW

Stick warmups. + stick split snatch 2.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F.
Power Snatch (25 k) 5. (30) 3. (32.5) 2. (27.5) 5.
Clean pulls (57.5 k) 5. (67.5) 5. (62.5) 5.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

Incline curls (9 k’s) 9. 8.
Ab crunch machine. (59 k) 20. (54 k) 20.

3 Likes

I only lurk around your log, but I gotta say it’s a huge inspiration to see someone 80-years-young still plugging away at the Olympic lifts. As someone who uses the power variations as mainstays in my own training, it gives me hope that I’ll be able to continue doing then for many, many more years.

Keep on truckin’, you ol’ badass!

3 Likes

Mon 2-8-2021.

80 Now.

Stick warmups.
Olympic Deadlift (65 k) 4. (113 k) 20.
Rader Pulls 12. 60.
Shrugs. (85 k) 20. (95) 20.
C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. 1. (32.5) 1. (35) 1. 1.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
Leverage calf raise (85 k) 14. 14.
palms up, close grip lat machine (41.7 k) 15. 15.

“I gotta say it’s a huge inspiration to see someone 80-years-young still plugging away at the Olympic lifts. As someone who uses the power variations as mainstays in my own training, it gives me hope that I’ll be able to continue doing then for many, many more years.”

Hi kd.
You are using a good plan. The power versions of the OL’s will certainly train your fast twitch fibres and (I reckon) will improve your athleticism.
When I started my masters OL career on retirement, I came from a background of masters competitive swimming and 30 years of Tai Chi, so I was pretty flexible. The top master lifter in our state told me that no master lifter dropped as low as I do.
When I caught the plague on an overseas trip to the UK 7 years ago, I lost my sense of balance and couldn’t do the squat snatch anymore, so I started doing the split style, which no one seems to do now.
I find this style tremendously beautiful and satisfying, so I am working to get like the old masters of this style.

Thurs 5-8-2021.

Stick warmups.

Power Clean (35 k) 5. (45) 3. (47.5) 2. 2. 2. (45) 3.
Quarter Press. (50 k) 5. (57.5) 5. (52.5) 5.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (27.5) 1. (30) 1. 1.

Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.

One Arm Preacher Curls, dumbell (8 k) 10. 9.
Ab Crunch machine. (59 k) 20. 20.

2 Likes